What you will receive

The Calisthenics Beginner Program

This Calisthenics beginner workout program is the first stage of the Full Journey Program. The beginner program is the ultimate guide for beginners who wants to start their Calisthenics Journey seriously without any mistakes from the very beginning. The Program includes essential beginner information such as  tricks and tips that you need to know as a beginner. The beginner program includes:

  • 4 workouts per week focussed on skills such as handstand & muscle-up and strength such as pull ups and push-ups!
  • Information about optimal training methods (dynamic vs statics and strength vs skill approaches)
  • Information about the optimal amount of reps, sets and rest periods
  • Training-principles
  • The mindset you should have & many more info!

Beginner Program requirements

Right now you probably have no/little experience of bodyweight training OR you want to start doing some calisthenics next to an other sport you are currently doing. Becoming a master of your own bodyweight takes time, but it all starts with the basics. We want to help as many people as we can, so therefore we made an entry level that is accessible for EVERYONE (men & women). This means that the requirements are zero. Many people ask us if calisthenics is not too hard for them, but NO. We started from zero, so you can too (see the testimonials). Requirements for this program:

  • 0 Push Ups, Dips or Pull ups 
  • 0 Squats, lunges or pistol squats 
  • 0 sec Handstand, Human Flag, Frontlever or Backlever
  • 0 sec plank, hollow hold & 0 situps or knee raises


Beginner Program Goals / Timeline

The program gives you goals that you need to try to achieve within 8- to 16 weeks months of time. You are working according a timeline which makes the program very unique and challenging. The goal is to complete all exercise goals so you can finish the first stage on the timeline and move on to the second one! These goals are split up in Strength goals and Skill goals. Research shows that you will get faster progress when you work towards goals. Some goals for this progam are as follows:

  • 20 Push ups, 8 Pull, 10 Dips  and 8 Assisted pistol squats;
  • 30 sec frog stand, 15 sec tucked Frontlever,  15 sec tucked Backlever and  10 sec vertical flag down (human flag)

See all program goals here 
See full timeline here 

40+ Instructional Videos

The most unique and super usefull aspect of this program is that every exercise is fully explained by an instructional video. This helps you to perform the exercises with right form and techniques. Also, every exercise is built up out of different levels that are shown in the video. Once you reach the first level you can move on to the next level. This makes it always challenging, no matter your current level!

Video example 1: Push ups on P-bar 
Video example 2: Dips
Video example 3: Pistol Squats 

Weekly Client Check-ins

It’s not that you buy this program and we are gone. No. We are here to support you and your journey This means we will coach you allong the way! After purchase, we will personally send you an e-mail to make everything clear for you.  After this E-mail you can check in by E-mail for 8 weeks in total. Why are we doing this?

  • To make everything clear about the program if you have any uncertanties during the program.
  • To motivate you to keep going if you seem to struggle to continue. We make sure that you get results!
  • To answer any questions you might have.

Online Digital Exercise Logbook

The Exercise Logbook that comes with the program is a very helpful tool that will help you to progress faster. It’s very easy to use with your phone or tablet! Our clients have seen this tool as one of the crucial aspects that made them succeed. The idea behind this logbook is that you can make the best out of every workout.

With every training your goal is to beat your own personal records. This makes every workout challenging and also really fun because you’ll get the feeling that you are progressing every day which will motivate you to keep on going!

24/7 support by us

We will guide you through your transformation and make sure you everything is clear for you! We want to help you obtain the best results you possibly can, so there we support you by:

✔ Priority Mailinglist
We wil put you on our priority mailing list. This means that we will answer your questions within 24 hours to maximize your progress during your journey.

✔ Sended Videos
If you wish to get feedback on your form or technique with a specific exercise you can send us a video and we will give you tips so you will be doing all the exercises correctly (because form is crucial!).

Watch What We Achieved in 1 Year

The exercises in the Beginner Calisthenics Workout Program are exactly the exercises that helped us to progress when we were beginners!

If we can, you can too!



Yudhistar Bedi
Beginner Program November 1, 2018
United States
yudibedi foto

“I just finished the 8-week beginner program. Before this, when I wanted to start Calisthenics, I was looking at youtube channels and instagram pages..”

Evi Woerdman
Beginner Program October 16, 2018

“I never thought that Calisthenics would be possible for girls, but the beginner program makes this possible! I’m really enthousiastic about it…”

David Meija
Beginner Program September 2, 2018

“All I can say is thank you! It’s a great routine and suitable for every beginner to make great results. You can notice the hard work and efforts they put in…”

Mathijs Wiering
Beginner Program August 10, 2018

“The 8-week program, it certainly earned me a lot. I make handstands as if I’ve been doing them for years”…

Akram El Missaoui
Beginner Program August 8, 2018

“After 8 weeks I realized both dreams and I am happy that I chose to start with this program. There are so many exercises that has helped me to get more functional, give more gains and I learned the Muscle up!..”

Bryan Kremers
Beginner Program August 8, 2018
November 2017 - Januari 2018

“I personally immediately noticed progress when I started the program. My push ups, dips and pull ups improved fast and therefore I felt so much better. The program is put together very well..”

Gericke Zondagh
Beginner Program August 8, 2018
South Africa

“I started the program with a relatively good strength base, found the start of the program relatively easy however as my skill improved my functional strength also improved coming from a gym rat strength to..”

Lieke van Erp
Beginner Program August 8, 2018

“For me personally, as a women, I find this program really challening. Despite this I still get really enthusiastic from this program because I see improvements in all the other exercises…”

Frederico Morais
Beginner Program August 8, 2018

“Calisthenics is the maximum exponent of personal development. Persistence, perseverance, pain, progress and achievement.. These are stages that the program helps you go through..”

Christopher Porto
Beginner Program August 8, 2018
United States

I really do enjoy the program so far. I started off as a weight lifter and transitioned over to body weight exercise. For anyone who doesn’t have much time or equipment this program is perfect…

Jeroen Rooijakkers
Beginner Program August 8, 2018

“I found this a good progam. Enough challange with all the different exercises. Every week again I had muscle soreness what I personally consider as..”

Juuso Jokinen
Beginner Program August 8, 2018

I really like your program. Easy to follow, not much equipment needed. I’m happy that I’ve bought the program from you. Kudos for making a good plan tho!…

Mees Roest
Beginner Program August 8, 2018

“Hello, My name is Mees and I am 16 years old. 2 weeks ago I started with the 8-week beginner program. This program was completely new for me. An improvement to me? Hell yeah! With this program I started to..”

Scott Hamelienko
Beginner Program August 8, 2018
United Kingdom

“Hey guys really enjoyed the program! The workouts are really good but they aslo take some time. With stretching and everything it was taking nearly 1 hour and 30 mins sometimes, but it is defenitely worth it…

Wim Jansen
Beginner Program August 8, 2018

“I use the beginner Calisthenics workout program now for a few weeks. The program works fine for me! Pro’s: Clear and well-structured program, Ideal to get acquainted with calisthenics, Helpful and clear instructional..”

Veerle Karsdorp
Beginner Program August 8, 2018

“I find your workout plan very clear! It is nicely designed and I think it’s great that you can click on a link directly to a video during when using the phone. I find the..”

Martijn Ruijterkamp
Beginner Program April 5, 2018
foto 1

“I am now able to do certain exercises that I would never thought off before I I started. The program is doable and the variety between skill and strength workouts is..”

Niels Polak
Beginner Program March 2, 2018

“I am in my thrid week of the program and I love it! I just feel so much better now! I have found back the enjoyment of working out…”

Eva van der Horst
Beginner Program February 16, 2018

“During the program I saw myself making progress every single week. Every week I felt myself becoming fitter and stronger. With this program I really pushed my..”

Koen Janssen
Beginner Program October 18, 2017

“With this program it becomes very easy for anyone to start with Calisthenics the right way! You can make endless progressions with the level-system method…”

What you will achieve

During this program you will learn the foundations of the skills: Frontlever, Backlever, Humanflag and the Handstand

When training skills many people tend to forget to do a lot of accessory exercises next to the actual skill training. For example when you want to learn the handstand fast, you should not just only do the handstand itself, but many more exercises like frogstands, handstand kick ups, and several handstand variations on the wall. After following this program you will have built a solid foundation for the skill and therefore you will master the skill way faster!

After this program you have gained pure bodyweight strength and you will be more explosive as well. You will gain an significant increase in your maximum pull ups, dips, push ups and even handstand push ups. You will also have worked on your strength in your legs. However legs doesn’t play a big role in Calisthenics it still should be trained, because it plays a big role in producing extra testosterone which will help you to increase strength and grow faster.

When finishing this program you might be even ready to do the Muscle up. People have done their first muscle up after a few weeks of training!

People often say that it’s not possible to build muscle while training with your bodyweight only, but that is completely wrong!

Naturally, the human body isn’t built to move barbells or dumbbells around. Muscle development and strength increaseall comes down to the principle of “Progressive Overload”. When you train your body, you have to apply a stimulus to your muscular skeletal system to tell it to grow by adding more resistance. This is easy to apply on Bodyweight training because you can make it as heavy as you want by doing more reps, or doing new and harder variations.

So after this program you will definitely have built more muscle, because we always apply the principle of progressive overload in our program!

Did you ever notice that all Calisthenics athletes are always lean and aesthetic?

This is because with Calisthenics training, you burn a lot of fat in comparison with other sports. Most of the Calisthenics moves are compound exercises. That means that several muscle groups have to work together. Therefore, your body will burn more calories as a fuel for the muscles.

In our program all workouts focus on both explosiveness & strength (low reps range) and hypertrophy & endurance (higher rep range). Applying this combination of training in every workout will contribute to muscle development and fat loss at the same time.

So after following this program you will have lost bodyfat and made muscle mass so you will get that lean Calisthenics look you are looking for!

Start your journey today!

Beginner program

  • Essential Beginner Information
  • Learn Foundations Of Calisthenics
  • Build Basic Bodyweight Strength
  • Gain Functional Muscle Mass
  • Lose Overall Bodyfat